The brain is a sophisticated engine working 24/7 and gets its fuel from what we eat. Healthy food equals premium fuel. Anything less than premium can be damaging. So poor nutrition can have negative consequences on the brain’s structure and function, including mood.
Of course, researchers aren’t done investigating causes and effects. But some amazing results are in. Here are a few that link a healthy diet to a healthy brain:
Probiotics may prevent brain damage
Time to stock up on the fermented food of your choice. Is it pickles, sauerkraut, kimchi, or kombucha? These are natural sources of probiotics. Not a fan? Then you should at least try, or have tried, yogurt for breakfast. There are several reasons you must make probiotics-rich foods part of your diet. One of them is that probiotics can prevent tissue damage by reducing free radicals and inflammation. Scientists are looking at probiotics to prevent or reduce brain tissue injury, specifically in patients at risk of stroke. On top of this therapeutic benefit, you can also expect positive effects on anxiety and stress levels. Fermented stuff means unprocessed, so it’s a good starting point for those who want to eat clean. Once you get the kick out of it, you might also realize it’s just as good as other healthy options. And that these foods have a pleasant taste after all.Higher intake of nutrient-dense foods can reduce the risk for mental disorders
Your Western diet of fast food and sugary drinks may be putting you at risk of depression. To be clear, saturated fats and refined carbohydrates are not the only reason for the genesis of the disorder. But piling evidence shows they are partly to blame. The good news is that increasing data also support the reverse. Consuming nutrient-dense foods can lower your chances of getting depression. So go nuts over traditional staples like fruits and vegetables. And do not forget whole grains and fish. Come to think of it, these are the A-listers on any health convert’s list. Interestingly, studies that link diet to cognitive health also involve whatever is happening in the gut. Its microbiome can have an impact on the brain, specifically the hippocampus, which regulates our mood.Omega-3 fatty acids boost learning and memory
You might have caught this fact in some commercial before. But here is a professor of neurosurgery and physiological science at the University of California Los Angeles to give you the science behind it: “Omega-3 fatty acids support synaptic plasticity and seem to positively affect the expression of several molecules related to learning and memory that are found on synapses.” The professor is Fernando Gómez-Pinilla, and he had really beautiful things to say about omega-3 fatty acids in this article. But the most fascinating of all is that your food choices can affect your grandkids’ brain molecules and synapses. So, do you want descendants who perform and behave well in school? The secret can be in your balanced diet. Isn’t that a nice food for thought? And for those who are not sure, a variety of foods contain omega-3s. Some examples would be salmon, mackerel, tuna, sardines, walnut, chia seeds, soybean oil, and some fortified foods like eggs, milk, and juices (check the label).
